Cool down with a slow jog (level three to six) for three minutes.
The wake-up shake-up
The notoriously difficult Barry’s Bootcamp may not be your speed first thing in the morning, so Derek DeGrazio, owner of Barry’s Bootcamp Miami Beach and Midtown Miami, offered a slightly less-intense routine you can do while you’re getting ready for work. "Add these little tweaks to your mornings, and in no time, you’ll see a change in your body as you are changing your clothes," he says.
Brush and balance: Dentists recommend brushing your teeth for 30 seconds in each quadrant of your mouth. While brushing, stand on one foot, raise the other to a 90-degree angle in front of you, hold for 30 seconds as you brush the first quadrant. After 30 seconds, switch legs and balance on the other side for 30 seconds while brushing quadrant two. Repeat each leg again for quadrants three and four.
The coffee table: Firmly stand with your back against the wall. Slide down the wall, as if you were sitting down, until your bent legs are at a 90-degree angle. Your legs are now a "coffee table," says DeGrazio. "If your form is perfect, you should be able to place a cup of coffee on your legs and enjoy!" Balance for 60 seconds, stand up for a brief rest, then repeat for a total of three sets.